Your back should be straight throughout the exercise. Don’t let it hunch. To make sure your back remains in the correct position, fix your gaze on a spot directly in front of you throughout the exercise. Don’t look down at the kettlebell.

Exhale on the way up and inhale on the way down.

If you don’t get the correct techniques straight away, practise without the weight.

When you first swing the kettlebell, you might be able to bring it up to the waist level. Then work on bringing it higher and higher until you can swing the bell up to your shoulder level.

Ways To Make This
Kettlebell Training Exercise More Challenging

Instead of doing partial squats before you swing the bell up, do full squats.

Figure Of Eight

This exercise works the front of the thighs (quadriceps), back of the thighs (hamstrings), buttocks and core muscles. It’s also very simple to do.

Watch this lady doing the exercise with good technique in the video below.

Methods

Go into partial squat position holding the kettlebell between your legs.

Keeping that partial squat hold, weave in the bell in and out of the legs in the figure of 8 pathway.

If you can’t hold the static partial squat for 30 to 60 seconds straight, don’t get discouraged. Just start by holding as long as you can even if it’s only 5 to 10 seconds. And gradually work towards being able to hold the static squat for up to 60 seconds.

Important Points To
Remember

As in the swings, keep the back straight.

When you’re holding the static squat, watch out for your buttocks gradually rising as you get tired. Don’t let them rise. Try to keep them static in the same position all the time.

Ways To Make This
Exercise Harder

Increase the time you do the exercise. For example, if you can do it for 30 seconds straight, try to do it for 35 seconds, then 40 seconds and so on.